How To Get Rid Of Belly Fat Naturally
By: King Conall
If you're trying to lose belly fat, you've probably browsed through various diet plans and exercise regimes. You may have also noticed that there are a lot of different ways to reach the same goal, with different fitness experts having their own theory and practical approaches.
However, there are some aspects of fat loss with which every expert agrees, and they're common traits of every success story as well.
These are the ultimate truths about nutrition, training and lifestyle choices that affect the way we feel and how we look.
In this article I've decided to share with you the crucial fat loss information that will guide you through your journey towards a leaner stomach.
So without further ado, let's get to it.
You Are What You Eat
If you eat chicken, that doesn't mean you're a chicken. But it does mean that the macronutrients and micronutrients you get out of your food play a vital role in creating an awesome physique.
First of all, the most important thing to have in mind is calories.
We lose weight when we're in a caloric deficit, which means eating less calories than the body burn during the day. So if you need to eat 2000 calories to stay the same, if you eat less than that, you'll lose weight.
It's really that simple!
However, most of us don't really want to bother with weighing our food and counting calories. Plus, not every food is healthy, so you might be eating less calories and losing weight, but also make poor food choices that can impact your health in a negative way.
For that reason, I always recommend eating "clean" instead.
What does that mean exactly?
Well, it means that you eat natural food that is nutrient-dense, and throw out all the processed crap laying around your kitchen.
If you got some belly fat to shed, it most likely wasn't the result of eating chicken and broccoli. It was probably the ice cream, alcohol, and Snicker bars.
So if you want to lose fat and also keep your results in the long run, make your daily dietary habits revolve around healthy clean eating.
- lean protein (chicken breast, tilapia, eggs, low fat dairy)
- vegetables (all, especially dark leafy vegetables)
- fruits (as a small snack, but don't over-indulge)
- healthy fats (olive oil, fish oil, nuts and seeds)
- complex carbs (brown rice, quinoa, yams etc.)
With that being said, focus mostly on eating protein based meals with a lot of vegetables and some complex carbs.
Foods that are rich in protein are quite satiating, contain less calories than carbs and fats, and they'll also allow you to maintain muscle mass throughout the fat loss journey (just make sure to accompany this with resistance training).
Vegetables contain tons of fiber which will keep you full, so you won't have to indulge in high caloric carbs or fats. This is a reliable long-term approach to nutrition that will keep your waist slim and help you gain muscle as well.
Complex carbs are a better choice due to the fact that it contains fiber which again will help you feel full longer. Also, they are slower to digest therefore you'll have energy all day long and won't have to deal with a "crash" which you usually experience when consuming simple carbs.
Lastly, go easy on the fats.
Now I'm not here to tell you to fear fats like what other experts have been drilling into us. As a matter of fact dietary fats is very important on our overall health therefore should be part of a healthy diet.
What I meant by going easy on fats is to make it at least 20 to 35 percent of our daily diet since the calorific value per serving is double the amount compared to protein and carbs.
You Have To Exercise
The truth is that to lose weight and get rid of those stubborn belly fat one of the lifestyle change you need to do is to eat less calories than you burn.
So if you eat clean, you'll lose some weight simply by doing that.
However if you want to accelerate fat loss in your belly you want to make sure to exercise.
Training in the gym or even at home is the best way to burn extra calories. Focus on building lean muscle while adding a few cardio sessions to get rid of any water retention and burn extra calories.
If you already have an exercise routine... great!
Keep at it while dieting and you'll be able to lose weight and shrink your midsection while looking better and better.
Another good strategy is simply adding more physical activity throughout the day.
For example instead of driving your car to go to a store why not walk it to go there. Or instead of taking the elevator or escalator why not use the stairs. If you squeeze in exercise in any given situation you can easily lose a few hundred extra calories without even realizing it.
The more weight you lose the faster you'll burn those extra fat stores in your belly.
Learn How To Manage Stress
Did you know that too much stress can lead to weight gain?
This is because when you are stress it releases cortisol which is also know as the stress hormone.
A steady stream of cortisol in your body can lead to some chemical reactions that can cause fat deposits in your midsection.
And you know what?
Dieting can be a stressful period for anyone.
When it comes to losing belly fat, we can sometimes be too result-oriented, wishing to do everything in a few days. However, realizing that it's a process that takes at least a few weeks or even months is important for staying focused and disciplined.
Other stresses can also play with our mind too.
Whether it's work, school or relationships, it can lead to binge eating as a coping strategy. Although getting rid of stress completely is virtually impossible, we can drastically limit it's influence on how we respond to it.
Some techniques that can help you do that are: meditation, cold showers, positive affirmations and avoiding negative influences.
Try to reduce the negative people that surround you, and surround yourself with those who are also striving to better themselves.
That's the best way to stay motivated and conjure patience at the same time.
So to summarize it simply put stress will make you fat especially on your abdominal region so make sure to manage stress at all cost.
Get Good Amount Of Sleep
The final point I want to make is one that is often neglected when it comes to weight loss and that is getting good amount of sleep.
Resting is equally important as nutrition and exercise.
Sleep in particular is important due to vital hormones being released while we sleep.
Basically, if you don't get a good amount of sleep on a regular basis the cortisol (stress hormone) increases.
Just like I've mentioned above having elevated cortisol is bad when trying to get rid of those stubborn belly fat around your waist.
With elevated cortisol you will feel sluggish, lacking in energy and mental clarity which equals to getting stress.
It also negatively impacts recovery from training and reduces muscle mass whic is vital when trying to lose weight.
Sleeping is not a rocket science, at least not for remaining healthy and losing fat. You should ideally go to bed before midnight, and sleep at least 7 to 8 hours for most adults. 7 hours is a minimum to get the hormonal balance in check and have optimal energy for workouts.
So make sure you get adequate sleep!
The main ingredients of getting rid of that stubborn belly fat around your waist are right in front of you.
Eat a clean diet, exercise, reduce your stress by implementing a few of the mentioned techniques - and get good amount of rest.
If you do your part you'll definitely see the changes in your body including your midsection.
I hope this article will serve you as a guide in getting that flat stomach that you'll rightfully be proud of!
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